HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
8 Rounds: (16 min)
20 Seconds On, 10 Seconds
Ring Rows
Row Bike Ski Cals
Strict Handstand Push-ups (Scale to Strict DB Press or on box)
Row Bike Ski Cals
*You'll complete all 8 rounds at the Ring Rows before moving to the 8 rounds of Row, Bike or Ski, and so on…
*R+ Get low on ring rows and add wt if needed and on strict HSPU use a deficit that allows you to complete at least 3-5 reps during each of the the 20sec windows
B: Metcon (Time)
3 Rounds
20 Toes 2 Bar (Scale to Knees 2 Elbows or V-Ups)
21/15 Cals Row Bike Ski
50m Single Arm DB Farmer Carry Down R (R+60/40, Rx 50/30)
50m Single Arm DB Farmer Carry Down L
5 Sandbag Cleans over shoulder (R+150/100, Rx 75/50)
Published by: Breanne Feudale in Uncategorized